Elastic shoulder blade squeezes exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic shoulder blade squeezes )

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Name of exercise  Resist shld retract/ER bil w/elastic
Other names of exercise Elastic shoulder blade squeezes
Description of exercise Elastic shoulder blade squeezes are a simple and effective exercise that can help improve shoulder mobility and strengthen the muscles in the upper back. To perform this exercise, you will need an elastic band or resistance band. Begin by standing with your feet shoulder-width apart and holding the band in front of you with both hands. Keep your arms straight and pull the band apart, squeezing your shoulder blades together. Hold for a few seconds, then release slowly. Repeat for 10-12 repetitions. This exercise helps to improve posture, reduce tension in the upper back, and can also be helpful for those with shoulder pain or stiffness.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Hold arms at sides with elbows bent, holding ends of band in each hand.
  • Squeeze shoulder blades together by moving hands outward slightly.
  • Slowly return to starting position.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion, Abduction
    Type of Action Retraction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved posture
  • Increased shoulder mobility
  • Strengthened upper back muscles
  • Reduced risk of shoulder injuries
  • Improved breathing
  • Increased blood circulation
  • Reduced tension and stress in shoulders
  • Improved shoulder blade stability
  • Improved shoulder blade control
  • Improved overall upper body strength

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Elastic shoulder blade squeezes are a great exercise for strengthening the muscles in your upper back and improving posture. However, there are certain situations where it may be best to avoid this exercise.If you have any shoulder or upper back injuries, it is important to consult with a medical professional before attempting this exercise. They may advise you to avoid it or modify it to suit your needs.Additionally, if you experience any pain or discomfort while performing this exercise, it is important to stop immediately and seek guidance from a healthcare professional.It is also important to avoid this exercise if you have any conditions that affect your spine or neck, such as osteoporosis or herniated discs.Overall, it is always best to listen to your body and consult with a medical professional before attempting any new exercise, especially if you have any underlying health conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Avoid jerking or sudden movements
  • Do not overextend or strain the shoulders
  • Start with lighter weights and gradually increase
  • Keep the shoulders relaxed and avoid tension
  • Breathe properly throughout the exercise
  • Do not hold the squeeze for too long
  • Stop if you feel any pain or discomfort
  • Consult a professional if you have any shoulder injuries or conditions

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Shoulder bursitis
  • Frozen shoulder
  • Shoulder arthritis
  • Shoulder instability
  • Shoulder tendinitis
  • Shoulder dislocation
  • Shoulder fracture
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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